Friday 090724
3 Rounds for time:
10 Hang Power Cleans, 135/95 lbs
30 Burpees
50 Double Unders
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3 Rounds for time:
10 Hang Power Cleans, 135/95 lbs
30 Burpees
50 Double Unders
Post time to comments.
July 23rd, 2009 on 10:51 pm
HAPPY BIRTHDAY EMMA!!! Love u!
July 24th, 2009 on 6:06 am
Happy Birthday Emma…you look great for 19!
July 24th, 2009 on 7:36 am
I did the “puppy” workout this morning:
35# hang power cleans
15 burpees
100 single unders
10:46
I am pretty sure I could have gone heavier on the power cleans.
July 24th, 2009 on 8:23 am
Lovely way to start the day…11:13 as rx’d..DUs were not good today
Scott Q. – I don’t think I need to post anything about last night’s 8 pm WOD’s impact on your statement yesterday, right?
Rick P – nice job destroying the WOD and the first muscle-up…now go take your puppy outside
Last but not least because I am feeling particularly frisky this morning…I saw a great infomercial last night for the abcircle..I don’t know about you guys but once it claimed to improve my core strength, I practically peed myself in excitement….i mean who wouldn’t want to swivel around in a circle on their knees..just.plain.awful….click on my name for more info
July 24th, 2009 on 8:29 am
Rich, great infomercial! …the secret being abs AND cardio… why didn’t we think of that???
July 24th, 2009 on 8:41 am
All…after seeing Rich S. informercial, I realize now that I have been wasting my time with Crossfit.
Today will be my last workout. I’ve ordered the Abcircle and had it shipped overnight. I should be circling my way to shapely hips and thighs and abs by Sunday morning. You all have been great friends and workout partners…however, its time for me to take my fitness to the next level.
See you at the Games next year. I will be representing Cirlce Jerk Abs United Gym & Fitness Studio!
July 24th, 2009 on 8:42 am
All…after seeing Rich S. informercial, I realize now that I have been wasting my time with Crossfit.
Today will be my last workout. I’ve ordered the Abcircle and had it shipped overnight. I should be circling my way to shapely hips and thighs and abs by Sunday morning. You all have been great friends and workout partners…however, its time for me to take my fitness to the next level.
See you at the Games next year. I will be representing Circle Jerk Abs United Gym & Fitness Studio!
July 24th, 2009 on 8:42 am
Rich, does it come with the breast implants or do you have to pay extra?
July 24th, 2009 on 8:52 am
PCFers: Just a reminder that this Saturday, July 25th (tomorrow) is the PCF BBQ at Quincy Park, located at Washington Boulevard and North Quincy Street. (The grills and picnic tables are on the opposite side of the park, off of North Nelson Street) Start time is 3pm. We will be running it like the PCF movie premier… “BYOE” or Bring Your Own Everything! There are soccer fields, beach volleyball, softball, and basketball courts at the park – along with a playground that has monkey bars in case you need to get a few rounds of pullups in between burgers. Feel free to bring frisbees, footballs, bocce ball, water balloons, etc.
Picnic tables and grills are provided at the park. Paper products, utensils, grill stuff, and cups will be available for everyone to use, BUT please bring a snack to share in addition to whatever you plan to grill. We know how much everyone likes to eat – and more is always better!
Lastly, please remember that this is a public park so your beverage of choice must be in a cup or discreet container. And of course, ALL are welcome – bring your friends and significant others!
Please let me or LeeAnn know if you have any questions! Hope to see ya’ll there!
July 24th, 2009 on 8:57 am
My favorite disclaimers on the infomercial are:
- “these results aren’t typical” on every single person they put on the screen
- “these results were obtained in coordination with a well balanced diet” …so I can’t eat pizzas and burgers while working out?
July 24th, 2009 on 8:57 am
3 Rounds for time:
7 Hang Power Cleans, 135
30 Burpees
10 Double Unders Soooo bad at these damn things
I did string together 28 or so on the last rd so that made my day!
15:30
July 24th, 2009 on 9:19 am
9:25 Rx’d
As a side note, first muscle up ever. It was pretty ugly, but I got it. I’ll chalk it up to unintentional tapering (I have only been getting to the box 1-2/week because of a puppy)
July 24th, 2009 on 11:00 am
THANKS GUYS!!!!!!
I feel so much older now. And this WOD looks great, but it’s my rest day and I couldn’t get off work in time to make it to the 6 pm anyway.
So, I’m deeming Saturday’s WOD my birthday workout (so it better be something I’m good at).
Hollah.
July 24th, 2009 on 11:08 am
3 rounds for time:
10 Hang Power Cleans, 75 lbs
30 Burpees
100 Single Unders
~15 mins (no clock in gym here)
July 24th, 2009 on 11:12 am
Oh and Happy Birthday Emma!! What time are you WODing on Saturday?
July 24th, 2009 on 11:15 am
Thanks Sally! Probably the 10 am
BUT, I do plan on coming to your bbq. Bathing suit and all!
July 24th, 2009 on 11:34 am
Oh Emma- my bad- happy birthday!
July 24th, 2009 on 12:11 pm
Happy Birthday Auntie Em!
July 24th, 2009 on 12:20 pm
happy birthday emma!!!!
July 24th, 2009 on 12:30 pm
Happy Birthday Emma!!!
July 24th, 2009 on 1:20 pm
Thank you!!! The best present I’ve received is Auntie Em status! Thanks Drea!!!!
July 24th, 2009 on 1:31 pm
On vacation through next week. My only fitness goal is to jump rope until I can do DUs. And lots of reps of 16 oz curls.
July 24th, 2009 on 1:54 pm
Chris W,
Don’t sleep on the 22oz curls…depending on what “gym” you go to!
July 24th, 2009 on 1:58 pm
If anyone is looking for some pre-BBQ fun, my condo building is having their annual rock-the-roof pool party starting at 1:00. It is directly behind the box – 1021 N Garfield St. Email me for more info – RickBosl at yahoo.com or find me on Facebook. Stop by for a drink on your way to the BBQ.
July 24th, 2009 on 1:59 pm
and click on my name for some pics from last year.
July 24th, 2009 on 2:11 pm
8:54 as Rx
July 24th, 2009 on 2:14 pm
L Board so far:
1. Jen N 11:28
2. Jen F 15:24
3. Christine R 19:05
1. Jon M 8:53
2. Rick P 9:23
3. Mike BW 10:50
July 24th, 2009 on 2:22 pm
14:22 Rx. Lame.
July 24th, 2009 on 2:24 pm
16:59 (135# for 1st round, 115# for last 2 rounds)
I hate burpees.
July 24th, 2009 on 2:44 pm
15:30ish from Office Gym.
Scaled to 115#
30 burpees
30 DUs
DUs were better than last time, but still lots of room to improve.
July 24th, 2009 on 2:46 pm
Today is my day off, but if I had to do this it would ABSOLUTELY be a burpee workout and nothing more. I think of how dead I get doing the 50 burpees in the filthy 50 and and shutter at the thought of 90.
July 24th, 2009 on 3:08 pm
Good choice, Emma!
Nice numbers today. I am excited for this one, but trying to figure out what will be worse: the 95lb clean or 90 burpees?
July 24th, 2009 on 3:19 pm
It would definitely be the burpees.
Now everyone yell at my brother for not saying Happy Birthday to his sister.
Thanks.
July 24th, 2009 on 3:26 pm
That would have been so predictable. It would have been more exciting if I had done it at 11:59.
HAPPY BIRTHDAY!!!!!!!!!!!!!!!!!!!!!!!!!
July 24th, 2009 on 3:35 pm
I agree that the burpees were the worst part of the workout for me.
Happy Bday Emma! Also, everyone have fun at the bbq tomorrow! I’m sorry I can’t make it. I’ll be down at Nissan with my cowboy hat on.
July 24th, 2009 on 3:45 pm
Hello PCFers! First off, happy birthday Emma!
Next, thanks to everyone that came out last night to the happy hour. You guys rock! Special thanks to Lil Jon Boy for taking our drunk asses home last night and to everyone who bought me shots and/or drinks to get me drunk. You guys are awesome & I’m definitely going to miss PCF like WHOA!
July 24th, 2009 on 4:09 pm
Happy Birthday Emma!
3 rounds for time:
10 Hang Power Cleans (95,65,75 lbs)
30 Burpees
50 Double Unders
20:41
July 24th, 2009 on 4:36 pm
As Rx’d:
14:35
July 24th, 2009 on 5:08 pm
3 Rounds for time:
10 Hang Power Cleans, 75 lbs
10 Burpees
Run 400 meter
10:50
July 24th, 2009 on 6:25 pm
18:10 Rxd.
Burpees sucked, but must improve on double unders.
July 24th, 2009 on 6:30 pm
18:10, as rx’d
I lost my double under rope, wheels fell off the damn bus. I seriously considered swapping it up and doing 50 burpees and 30 double unders. It would have been faster.
Happy birthday Em!!!
July 24th, 2009 on 6:30 pm
Hell, that last one was me.
July 24th, 2009 on 6:42 pm
20:54
3 rounds
75# hang power cleans
30 burpees
100 single unders
July 24th, 2009 on 6:46 pm
12:28 i think…can someone confirm who is still there?
And first muscle-up…thanks for the reminder to try it again Rick P.
July 24th, 2009 on 7:06 pm
18:30 as Rx’d.
This was a tremendous suck-fest! Cleans were decent, even my DUs weren’t too bad…but Burpees ground me to a damn halt. Pathetic! Last month or so the workouts were heavier weights so it kind of masked how my metcon was lacking. Well, this month has shined a pretty f’ing bright light on my crappy metcon. I will indeed get working!
However, I embraced the suck as best I could. Time for a nice WOD tomorrow followed by beer at the BBQ!
July 24th, 2009 on 7:10 pm
14:25 Rx – Burpees were 90 reps of suck. I think I have get my own rope. It’s tough finding one for us tall guys.
July 24th, 2009 on 7:34 pm
Kyle may have said the burpees were terrible, but damn he made up for it with cleans. I was on maybe my 2nd clean, 5 seconds into the WOD and I saw him throw his bar down. “What? He has to break up set one???” I thought to myself. No, he was done with cleans. And Sally, I don’t know what you did to my jumprope. I hear you and I both get in super-early to hoard the rope we want. Well it was all frayed and the cable got jammed up in my shoelace. Twice. I’m sure that cost me 4 minutes… Aaron K – thanks for the pacing – made the DUs easier. 14:40
July 24th, 2009 on 7:54 pm
20:03 as Rx’d dammit
July 24th, 2009 on 8:57 pm
3 Rounds
10 Squat Clean, 155lbs
20 Burpees
30 Double Unders
9:15
July 24th, 2009 on 11:14 pm
17:08 rx’d…i’m pretty sure the 90 burpees took 15:00
July 25th, 2009 on 8:06 am
14:50 rxd
July 25th, 2009 on 6:09 pm
[...] PCF WOD 090724 3 Rounds for time: 10 Hang Power Cleans, 135/95 lbs 30 Burpees 50 Double Unders Post time to comments. Time: 14:50 [...]
December 14th, 2009 on 10:34 am
For abs, it will be good if you train them by alternating between upper and lower abs every day. Also, I have included compound movements for the biceps which will work the fore-arms too. So don?t worry about any parts in my workout?